Why are calcium and vitamin D essential for bone health?
Calcium and vitamin D play crucial roles in promoting bone and dental health. Both nutrients can keep your teeth and bones strong and healthy, particularly those in the spine.
What will happen if you have calcium and vitamin D deficiency?
Inadequate calcium and vitamin D intake can lead to bone thinning and weakening, increasing the risk of osteoporosis and making bones in the spine, hips, and wrists more prone to fractures. Treatment options for osteoporosis include medications and dietary adjustments. Consuming foods rich in calcium and vitamin D or taking supplements can help ensure adequate nutrient intake, aiding in the prevention and management of osteoporosis.
What foods and drinks are high in calcium and vitamin D?
Different foods and drinks contain varying levels of calcium and vitamin D.
High-calcium foods and drinks include:
- Dairy products such as milk, cheese, yogurt, and ice cream
- Green vegetables such as kale, collard greens, and broccoli
- Certain nuts and breads
- Calcium-fortified foods like juices, cereals, and soy products
High-vitamin D foods and drinks include:
- Orange juice and milk fortified with vitamin D
- Fatty fish like salmon or mackerel
- Canned tuna fish
- Cereals fortified with vitamin D
- Cod liver oil.
Usually, our skin can produce vitamin D when exposed to the sun. However, excessive sun exposure is not recommended due to the risk of health issues like skin cancer.
Do you need calcium or vitamin D supplements?
Vitamin D insufficiency or deficiency is widespread. Before taking any dietary supplement, always consult your doctor. A simple blood test can measure your vitamin D levels and determine if supplementation is necessary. The doctor can guide you on the type, dosage, and timing of supplements suitable for your condition. They are available in the form of pills, capsules, or liquids. Some calcium supplements are best taken on an empty stomach, while others should be taken with food.
What is the proper amount of calcium and vitamin D you should take daily?
The recommended daily intake of calcium and vitamin D varies for each individual. Consult your doctor to determine the appropriate dosage. Women who have gone through menopause will require more daily calcium than those who still have monthly periods. Avoid excessive intake of calcium or vitamin D as it can lead to health issues such as vitamin D toxicity and hypercalcemia.
What are the common side effects of calcium supplements?
Common side effects of calcium supplements may include constipation and upset stomach. To alleviate these side effects, you can split the calcium dose into smaller portions throughout the day rather than taking one large dose. Additionally, calcium supplements can increase the risk of kidney stones.